Any time you have fat near the midsection of your body, you are at risk for further health problems. Metabolic syndrome, low good cholesterol levels and heart disease are a few of the many complications men can face. To specifically zap your love handles, take an active approach that involves better dietary habits and your obliques. The obliques are the muscles on your sides. By shedding pounds and working your obliques, you will give your sides a flatter appearance.
Step 1
Think twice before reaching for a cheeseburger. Foods that are high in saturated fat are also high in calories, and they can increase your love handle fat. Avoid burgers, fries, wings, pizza, meatball hoagies and any other high-calorie, low-nutrient foods. Stick with whole grains, fruits, vegetables, lean meats, fish and beans, which are all healthy options.
Step 2
Hydrate your body and save yourself calories by drinking only water. The Institute of Medicine recommends that men get about 3.7 liters of water on a daily basis. Drink it with your meals to help fill yourself up and drink it in place of the high-calorie beverages that you currently drink.
Step 3
Choose a type of cardiovascular exercise and do it three days a week on alternating days. Running, biking, stair climbing, elliptical training, rowing, jumping rope and inline skating are examples. Work out for 45 to 60 minutes at a moderate to high intensity.
Step 4
Perform strength training to increase your muscle mass and boost your resting metabolism. Do exercises that work as much of your body as possible such as push-ups, shoulder presses, bent-over rows, triceps extensions, biceps curls and squats. Shoot for 12 to 15 reps, do four or five sets and work out three days a week on noncardio days.
Step 5
Execute a set of floor wipers. Lie flat on your back with your legs straight and together. Have a training partner hand you a barbell with a 45-lb. plate on each side. Hold the bar straight above your chest with your arms fully extended. Lift your legs and move them toward the right weight plate. Lower them back down until they are right above the floor and repeat to your other side. Alternate back and forth for 15 to 20 repetitions.
Step 6
Grasp a pull-up bar with a shoulder-width, overhand grip to do hanging oblique knee raises. Pull your knees up toward your right shoulder and hold for a second. Lower your legs all the way back down and repeat to your left side. Alternate back and forth for 15 to 20 reps on each side.
Step 7
Grab a medicine ball to do side rotations. Stand with your feet together and hold the ball firmly in front of your chest. Keep your lower body still as you rotate your torso to your right side as far as possible. Rotate back to your left side as far as possible and continue to alternate back and forth for 15 to 20 reps on each side.
Tips and Warnings
- Perform three or four sets of your oblique exercises and do them immediately following your cardio workouts.
Things You'll Need
- Barbell with weight plates
- Pull-up bar
- Medicine ball
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